The Kettlebell Swing - Single Best Exercise EVER?

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If there was only one exercise you could perform for the rest of your life, that would give the best all round results on your body in terms of fat loss and muscle gain, it would in most cases be the kettlebell swing. The simplicity of the kettlebell swing makes it useful for the large majority of people, and it’s often considered to be the single greatest tool of lifting that has been invented so far.

We see new workout trends come and go every month, claiming that their method is the best ever. However many professional athletes, trainers and scientists all have a similar conclusion - one tool that will bring results like no other is the kettlebell. A centuries old piece of iron with a handle is still the main piece of training equipment if you’re looking to get results effectively and simply. The cannonball-shaped metal piece were first developed by Russian strongmen in the early 1700s as a way to build strength, balance, flexibility and endurance quickly. If you want proof that it works incredibly well, watch Gerard Butlers physique in the movie 300, or Ryan Reynolds in the green lantern. They both used kettlebells to prepare for their roles.

There are many highly respected people in the fitness industry that advocates the kettlebell swing such as Elliott Hulse from Strength camp, Jeff Cavaliere from athlean X and many more. Tim Ferriss also talks about the great benefits of the kettlebell swing in his book the four hour body, where 41 year old Tracy Reifkind who weighed 245 pounds manage to lose a whooping 100 pounds only doing exercises with the kettlebell. She lost 45 of those 100 pounds in the first 12 weeks. She did the russian kettlebell swing twice a week for an average of 15-20 minutes, with her longest session lasting for 35 minutes. She says “If you could only do one movement for the rest of your life, do the kettlebell swing.” Tim states in the book that he agrees with this statement 100 %, and he actually have had great results with it himself.

The American council on exercise published a study on the effects kettlebell workouts has on the body, and they can provide one hell of a workout. Based on comparisons with data from previous research on standard weight training, the heart rate and oxygen consumption responses during the kettlebell snatch routine suggest it provides a much higher-intensity workout than standard weight-training routines. Furthermore, the kettlebell snatch workout easily meets industry recommendations for improving aerobic capacity.

Chad Schnettler states that “it is good news for people who are looking for a very good resistance-training workout that will also help them lose weight.” “For people who might not have a lot of time, and need to get in a good workout as quickly as possible, kettlebells definitely provide that.”

If you’re sick of switching up workout routines and combining weird cardio exercise with weightlifting, give the good’ol kettlebell swing a go. You will achieve great results with minimum time spent if you do it correctly. I will link the studies along with the four hour body in the description. I hope you enjoyed this video, leave a like if you did. Leave a dislike if you thought it was shit.

Sources:

Four Hour Body on Amazon: http://amzn.to/2q4m9Db

https://www.ncbi.nlm.nih.gov/pubmed/21997449

https://www.acefitness.org/getfit/studies/kettlebells012010.pdf

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